Wilier Triestina
NDR Disc
Wilier Triestina
Cento Air Disc

Tuesday’s are typically aerobic conditioning days. I like to take them through two sets of 20/40s (20s seated maximal, 40s rest). Not only is it a good way to build aerobic fitness through tabata-style training but it also scrubs some of their muscle glycogen.

Because the class is only an hour we can’t do a lot of endurance work, so reducing the contribution of glycogen to their moderate intensity efforts forces them to rely more on aerobic capacity. Their RPE goes up slightly for a tempo effort.

The bulk of the workout was tempo, sweet spot, and threshold work peppered without out-of-saddle efforts. These help continue to scrub off the glycogen. It also fatigues their quads so they have to rely on hamstring and glute activation while seated aiding in a smoother more efficient pedal stroke.

At the very end of class I had them do a longer steady tempo interval to really tax that aerobic system with as little potential contribution from their glycogen reserves.

If they had a good carb & protein balanced breakfast shortly after class, they’ll see a boost in muscle glycogen storage capacity.

All of our spin bikes are equipped to measure power in watts. It gives you precise and instant feedback for exactly how hard you are working. There is no subjectivity to it like heart rate, it’s an objective measure of effort. Heart rate can vary from day-to-day depending on your level of fatigue, temperature, what you ate, how much you slept and the quality of that sleep, caffeine, and a number of other factors making it an unreliable measure efforts. Power is power. 200w is always 200w.

In our RideINSIDE classes we use power to determine how hard you should be working and because power is so consistent, you can make sure that you are not only maintaining the same effort throughout class from day-to-day. To do that, we use well established power zones, the same ones used by cyclists and triathletes all over the world from amateur to pro. These zones are determined using a measure of what is called your functional threshold power (FTP). This number is determined by performing a test effort on the bike. Throughout the year we run these testing sessions so that our RideINSIDErs can learn their FTP and be sent their individualized power zones that they can use in class. When the instructor says “top of zone 2” you’ll know exactly what power number you need to be working at on the bike. No more guess work!

Here’s what it looks like practically. Let’s say you participated in a test effort and you’re told that you have an FTP of 200w. We’ll take your FTP and send you via email a chart with your power zones. It will look something like this:

Zone 1 0 – 111w
Zone 2 112 – 151w
Zone 3 152 – 181w
Zone 4 182 – 211
Zone 5 212 – 241
Zone 6 242 – ∞

When your instructor says you need to be at top of zone 3, you know that you need to be pushing around 170-180w based on the chart. You can print out your chart and bring it to class for reference (and we encourage it!).

Our testing sessions are free and you don’t need to register. Just show up ready to ride (plenty of rest and make to sure have eaten a good breakfast).
Make sure to follow and like Cyclelogik’s Facebook page to stay-up-date with test session dates and RideINSIDE announcements.

More people are riding the trainer in the winter than ever before. Apps like TrainerRoad and Zwift and trainers like the Tacx Neo have greatly improved the indoor ride experience. But how much care are we taking to making sure that our bikes are protected from the rigours of indoor riding? Check out these 6 tips for keeping your bike safe when riding the trainer.

Use a Secondary Bike

Many people opt not to put their good bike on the trainer and instead use a beater or back-up bike. This is definitely the best way to protect your expensive carbon machine from the wear-and-tear of trainer riding.

Make sure that whatever bike you use on the trainer matches the fit and feel of the bike you would use out on the road. Changes in position can have an effect on not only performance but perceived enjoyment and comfort on the bike.

Lube It Up

For those of us that have to use our primary bike on the trainer all winter, there are some ways you can keep your machine pristine for summer riding. The first is to keep it well lubed. Many of us neglect the lube in the winter because the bike isn’t being exposed to elements. It’s important to keep that chain cleaned and lubed up. It makes for a quieter and smoother indoor experience. And if you use a trainer that measures power, a cleaner drivetrain means your measured power output more closely matches your real output. This is especially important when using a platform like Zwift!

But its not just about lubing the drivetrain. Sweat is corrosive to aluminum and steel parts. Take some grease and smear a thin layer on your stem cap and stem bolts to protect them from sweat. Vaseline works well if you dont have proper grease (dont use chain lube!).

Cover It Up

Sweat will get in places you can’t even imagine. Nothing will wreck headset bearings faster than sweat. Wrap electrical tape around joints where your headset meets the fork on the top and bottom and tape up your fork spacers. This will help prevent sweat from getting into the headset and turning your bearings into a rusty mess.

If smearing your bike in grease seems like a mess waiting to happen, drape a towel over your handlebars. This will help absorb some of that sweat and also keep it from getting into your brake levers and shifters.

Wipe It Down

Make sure to wipe down the frame if you have external cables. All that sweat can gum up and corrode your cables and your cable stops. Sweat finds a way to get on every part of your bike. Make sure to wipe your bike down after sweaty session. That includes the bottom bracket!

Rotate Your Front Wheel

Spokes, especially front ones, weren’t designed for continuous direct load, they rely on a constant rotation of the wheel to transfer load around the rim. Each spoke is only loaded for a brief moment. When on the trainer only a handful of spokes on your front wheel are bearing all the weight. They’re strong enough that they likely won’t snap while you’re riding, but not rotating your front wheel occasionally means that a few spokes have suffered from structural fatigue more than the others. Spin your front wheel every time you jump on the trainer to help spread the load, literally..

Release the Tension

If you use an wheel-on trainer where a resistance unit presses against the rear wheel of your trainer, make sure to release the tension at the end of each session. Just like your spokes, when not in use, the tension on the roller places uneven load on the bearings. When using the bike, this load is shared as the roller spins. Not releasing that tension at the end of your session could lead to squeaky, and/or rough sounding bearings.

Follow these tips and your bike will run great come spring when you hit the roads!

Fat bikes are becoming enormously popular due to their exceptional versatility. They’re not the fastest bikes to ride, granted, but they can be used to tackle terrain no other bike can. In Ottawa this is typically snow. In the Ottawa/Gatineau region fat bikes are steadily gaining popularity as a great winter activity.

The Ottawa Mountain Bike Association has done a lot of work in the past few years to increase the number of trails including a partnership with the NCC to allow fat bikes in Gatineau Park.

What is a Fat Bike?

A fat bike is type of mountain bike and is characteristically known for its incredibly wide and deep tyres. More akin to a dirt bike tyre than a typical MTB tyre, the lower pressure and greater width allow the bike to roll more easily on snow. Fat bikes have been around for years, with simultaneous origins in both the south and north. In the south MTBers were modifying balloon-cruisers to be more rugged for sandy and rocky mountainous terrain. Just like on snow the width and low pressure allowed for better traction and control on loose and rocky terrain.

At the same time in Alaska, MTBs were being modified by locals to accommodate larger tyres in order to ride easier on packed sled dog trails. This eventually led to the first ever Iditabike event, traversing many of the same routes and trails of the infamous Iditarod sled dog race.

As technology improved in the cycling world in general, trending toward lighter components that offered the same level of strength as steel parts but much lighter, fat bikes started to see growth across Canada and the USA.

Where to Fat Bike in Ottawa

Fat bikes can be used on virtually any packed snow trail but the two primary areas where fat bike use is expressly permitted is the South March Highlands and certain areas of Gatineau Park.

In summer the South March Highlands are rugged technical flat trails used primarily by intermediate and advanced MTBers. In the winter, however, with most of the technical features covered in a layer of snow, this trail network becomes an awesome place for both experienced and newbie fat bikers alike.

The trails in Gatineau Park similarly are a great place for anyone on a fat bike but be mindful of the hills! Gatineau Park is not known for being flat!

Check out OMBA’s page on which trails in Gatineau Park are fat bike friendly and tips for riding the trails.

Fat Bikes for Winter Training

It’s no secret. We’re predominately a road and triathlon bike shop. But that doesn’t mean we don’t love shredding gnar on the MTB trails or pounding through dense packed snow on a fat bike.

Fat biking fitness doesn’t directly transfer to the road bike but it will help you develop strengths that you can add to your arsenal of road skills. Fat bikes use much smaller gears because of the weight of the bike and the nature of the terrain you ride on. This means you’ll find yourself spinning a small gear and putting in lots of hard, bursting, muscular efforts. It can keep you in shape and help develop some of that muscular power needed to punch over those short climbs leading up to the Black Lake climb in Gatineau Park. And for triathletes the added technical skill required to navigate trails will aid greatly in handling ability on the road. Take corners tighter and faster!

Local pro-triathlete Jordan Monnink recently picked up a Felt DD fat bike for some fun in the snow. Sometimes spending all that time sitting on the trainer needs to be balanced with some fun outdoor activity. And Fat bikes are perfect for that! It’s probably the most he’ll ride outside all year!

Check Out Fat Bikes at Cyclelogik

Both Felt and Scott bikes include fat bikes in their product line and both have been ridden to podium victories in major fat bike race events.

Felt’s DD line of fat bikes are a solid entry into the category and make for great all round snow bikes and summer trail cruisers. The DD10 even has a front shock for added comfort.

The Scott Big Jon is beast of a bike! It has a little more rugged design than the Felt that adds a touch of weight but gives you the stability to glide across a wide array of harrowing terrain.

If you already own a fat bike, you can trick out your ride with a set of Woven Precision Handbuilts Fat bikes wheels! Get a slick set of performance wheels and matching decals!

Stop by the shop and check one out!

Every Saturday starting in January, we’ll be running our famous Enduro program (now called the PBC Enduro). We’ll start out short and sweet and gradually build you up to FOUR hours of riding! In our renovated spin studio, surrounded by other cyclists, great music, and an engaging instructor, the time flies by! Your legs will thank you come spring when you hit the pavement!

Here are three reasons we Love The PBC Enduro…

Winter Is All About The Base

Winter is for laying down those endurance base miles. Long low intensity riding is the foundation needed to build power, speed, and strength on the bike.  Every part of your cycling fitness is built upon a solid base of endurance fitness. You can’t go hard until you’ve learned how to go long. And endurance riding is one of the best ways to improve your body’s ability to metabolize and break down fat. You don’t burn as many calories doing low intensity efforts, but you know that every calorie you do burn is coming straight from your fat stores!

Motivation and Social Interaction

The dreary days of January and February are tough on everyone. It’s dark in the evenings, it’s cold. And it can be very lonely! Every Saturday you can pop by the shop, grab a coffee and chat with Leah at Little Victories before jumping on the bike with 20 other people for a great ride. The great part about low intensity base miles is you can still talk and interact! It’s not just a workout, its a great way to catch up and shoot the breeze!

Sure we can get on the trainer and Zwift, but how many laps of Watopia can you do in your basement before you get bored? And what if it’s a Richmond Day? We shudder at the thought!

Get out of the pain cave and get a great ride in with great people, great coffee, and great music!

Join the PBC Ride in Spring!

You’ve spent all winter riding with us in the RideINSIDE studio, put that fitness to good use and join the Cyclelogik PBC Ride on Saturday mornings! Two groups hit the road in the morning. The first is a controlled no drop ride perfect for riders of all abilities (though after a winter in the Enduro class, you’ll be fine!) and the second is the A ride, a full out hammerfest! Take those base miles into summer and out onto the road!

Register Now

It’s almost Christmas time! Need some ideas for your lycra-clad family members! We’ve got some great ideas! Here’s our Top Ten!

10. Tubes, CO2 Cartridges, Hand Pump, Bottle Cage and Bottle, saddle bag, and cleats. These small items make great stocking stuffers. These are essential items for every cyclist but it can be a real pain if you don’t have a spare kicking around when you need it! Have them covered by stocking them up for spring riding!

9. Socks!! Sock doping is our favourite thing! Grab your lycra lover a pair of fancy socks from Cyclelogik.  We’ve got everything from ankle to 9″ tall socks in a variety of patterns and colours.

8. Cyclelogik kit! Okay, this is a little self serving, but still, our kits are pretty rad. The new black edition kit is a sleek beast that’ll turn heads in Gatineau Park. Rep your favourite bike shop with a Cyclelogik jersey!

7. Coffee time! Okay so we don’t sell coffee but you can pick up a bag of coffee and a new pour-over set from our favourite coffee roasters, Little Victories! Handily located inside Cyclelogik!

6. Garmin Vector 3 Pedals! We’re in love with the New Garmin Vector 3 pedals! Power is the only way to train! Pick up a set from Cyclelogik and spend the next 4 months listening to your favourite cyclists yammer on about FTP and watts! It’s the most important tool in any cyclist’s training toolbox.

5. The Garmin Edge 500/800 series cycle computer! Cyclists are obsessive about tracking their metrics! And with Strava live segments right on your Garmin, they’ll love you forever for this awesome gift! If you don’t know what Strava is, definitely don’t ask! Your cyclist will spend the next hour explaining it to you in great detail. Just know that it’s important to them. 😉

4. Trainer Time! Indoor training is huge! And a new trainer is the key to making the most of those indoor rides! Pick them up a Tacx Genius and watch as they disappear into the pain cave all giddy-like!

3. Cyclelogik Gift cards! Some things you just can’t buy for a cyclist because they’re so picky! Helmets and shoes are the big ones! So let them decide! Pick up a Cyclelogik gift card and wrap it up with any of the first four suggestions and you’re good to go!

2. RideINSIDE class passes! If they’re already RideINSIDErs you can purchase class passes for them so they never have to miss one of our awesome classes this winter! New to it? Even better! For $30 you can get your favourite cyclist 30 days of unlimited riding! Support their New Years Resolutions by giving them the gift of fitness!

1. Oh come on! This one should be easy! NEW BIKE! Earn some serious street cred with your favourite cyclist by getting them a sick new ride! The 2018 line of Felt Bicycles is slowly making its way into the shop! Full carbon, Disc brakes, Aero, Lightweight, TT, Triathlon, whatever their proclivity, we’ve got it! Want to save some dough but still impress? Pick up a 2017 model on clearance!

Our RideINSIDE classes are designed using the same training principles that coaches use to build workouts that improve performance for cycling and triathlon disciplines! There’s a lot that goes into the RideINSIDE program. But what you get out of the class is still largely up to you! Following the cues and working at the prescribed effort is just part of the equation. Up your game by following these 6 tips!

Improve Your Core Strength!

Cycling is all about having a strong and stable core. A weak core means you need to spend extra energy that could be driving the pedals around on stabilizing your body on the bike. Once a day in the morning, before bed, or at lunch (whenever you have 10-15 minutes of free time) do a short core workout. It doesn’t have to be much! Try a plank challenge! Do a one minute plank everyday for a week. Build on that week-to-week until you’re up to four minutes! Incorporate 2-3 set of crunches, with 15-30 reps per set. Or pop by Yogatown on Fridays for their Core Jam yoga!


Your instructors love looking around the room and seeing all those epic pain faces! It’s how they know you’re working hard! But those pain faces aren’t doing anything to help you turn the pedals. Try to keep your face, shoulders, arms and neck relaxed. In cycling we call it souplesse —the ability to make a hard effort look effortless. All that tensing up is just wasted energy. Make sure you’re not shrugging your shoulders into your neck, that your arms have a slight bend at the elbows, and that your face is relaxed. You can trick your brain into thinking an effort is easier just by trying to give the impression that it is! Fake it ’til you make it!

Pay Attention to Your Form and Body Position

Keep your head up! When we’re working hard we like to look down between our legs. That’s not helping you turn the pedals! Keep your gaze out in front of you. A good general rule is to look out on to the floor 5-6 feet from the front of the bike. Keeping your head, neck, and spine in line not only reduces the chance for stiffness and soreness but it keeps your windpipe open and inline for better breathing.

Take a minute to pay attention to what’s going on with your legs and feet. Are your knees tracking way out? You might need to move your saddle up a little! Are your toes pointed down or are your heels well below your toes at the bottom of the pedal stroke? The former means your saddle might be too high, the latter, too low! What’s happening inside your shoes? Does it feel like your feet are rolling out or in? Is one foot floating inside the shoe? These are all things you want to avoid. A good even pressure on the ball of your foot is key!

Improve your Pedal Stroke and Cadence

Some of our classes incorporate cadence drills to improve technique and pedal stroke but that doesn’t mean you can’t work on it on your own during class! We always recommend a minimum cadence of 90rpm. This alleviates stress on your knees and joints when working at higher wattages. It’s also more efficient! Take a minute to pay attention to your pedal stroke. Are you trying to pedal in perfect circles? Or are you stomping on the pedal?

On the downstroke try to pretend you’re scraping gum off your shoe and avoid pulling up on the pedals. Your foot should never leave the sole of your shoe or feel like it’s floating or pulling on the upper part of your shoe. But you should NOT be stomping either! Think of your pedal stroke like you’re pushing down from 1 O’clock and around to 7-8 O’clock. Let your foot ride the wave from 8 through 12.

Practice Getting Out of the Saddle

Some of our bikes are fixed, meaning you can’t stop pedaling and just coast as you would on your ten speed. These bikes make it easier to stand (and when you’re standing on a fixed, you really get a sense for what we mean when we say ride the wave).

Every now and then jump on a freewheel bike so you can practice freewheel out-of-saddle work. The important part about being out of the saddle is balance. You don’t want your butt way back over the seat nor do you want to be out over your handlebars. Think of the bottom bracket (the pivot point where the pedal arms attach) as your centre of gravity. Stay over top of that with a little bit of weight on the handlebars for balance. Keep elbows tucked and bent slightly. Turning up the resistance also helps you stand on the freewheel bikes but try to avoid adding so much that you’re pedalling through mud!

Stretching and Recovery

You’ll probably find that most of our instructors don’t do post-ride stretching. The primary reason is because there just isn’t enough time to really do a useful and meaningful stretch after a workout. Cycling isn’t a heavy muscular high impact effort like running so there’s not as much tightening and retraction of muscles. It’s best to spend 10-15 minutes (maybe during your core workout!) per day doing some good proper stretching and rolling.

At the end of class, during your cool down, you can aid in recovery by spinning easy but with a higher than normal cadence. This will help prevent seizing and keep your legs feeling loose.

It’s always a good idea to eat after a ride! Even if weight loss is your goal, proper recovery so you don’t feel sluggish throughout the day is important!

Enjoy the Ride!

Winter training is the fundamental building block to a good race season. Without a structured program designed to reinforce your strengths and improve upon your weaknesses, you’ll come into race season feeling unprepared and lacking fitness. For this 2017/2018 we partnered with Human Power Performance to develop an all new Ride INSIDE schedule designed to easily allow athletes to incorporate our classes into their weekly training program.

Each of our classes is designed to address different strengths and weaknesses, different energy systems, and different cycling skills. Let’s take a look at how some of our classes can fit into your winter training plan.

*To see full description of each class, check out the class schedule .

The Inside Ride

Training Focus: Endurance, Aerobic Function, Cadence
Periodization Type: Base
Intensity Level: Low/Moderate

This class is the perfect way to kickstart your winter training cycle. This class covers a wide spectrum of effort levels. If you do only one RideINSIDE class this year, make it this one. It will provide you with a good all-round workout to address various aspects of cycling performance. Throughout your initial base period you should consider incorporating this class into your training at least once or twice a week as you prepare for more race specific performance later in the winter.

Race Pace

Training Focus: VO2 Max, Muscular Force, Climbing Efficiency
Periodization Type: Base/Build
Intensity: Moderate/High

Race Pace is about learning how to perform at higher effort levels and develop fatigue resistance. Muscular force efforts are great for improving climbing ability and maintaining a high level of power through short duration efforts. For  those taking the classic periodization approach, this class ought be incorporated into your training at least once every 3 weeks during the early phases of winter training. As you get closer to spring/race season, consider swapping a low intensity endurance session with one Race Pace class per week. This class is geared toward triathletes looking to improve their climbing ability in Long Course events and overall speed in short course. Cyclists will benefit from the improved climbing power in the 3-5min durations. If you want to nail a Fortune PB, this is the class for you!

Raise the Roof

Training Focus: Threshold Power, Muscular Endurance, Cadence
Periodization Type: Base/Build
Intensity Level: Moderate

Another staple of a good training plan is Sweet Spot and threshold work. This class is designed for both cyclists and triathletes to improve their overall aerobic function. A higher threshold means a faster bike split. This class will not only improve performance in triathlon and cycling event but improve overall fitness ability on the bike. This class is like the The Inside Ride but with more specificity. In the early stages of winter training, consider this class once/week or every other week. As we head into January and February, consider swapping The Inside Ride with this class.

Shut Up Legs

Training Focus: Threshold Power, Muscular Endurance, Cadence
Periodization Type: Base/Build
Intensity Level: Moderate

This is a longer version of Raise the Roof and is great for Long Course triathletes and roadies who want to ride longer and harder. Since this class takes place on Saturday mornings, consider a short brick run after to really get the full benefit for triathlon training. For triathletes going after full distance triathlons, or those who are getting serious about their performance for a Kona qualification or 70.3 AG spot, join us for this class and stay for the PBC endurance ride.

Tuesday Throwdown

Training Focus: High Intensity, Short duration power
Periodization Type: Build/Race
Intensity Level: High

This is a spin-off of our popular Interval Mania class. It incorporates high intensity efforts to improve fatigue resistance, and develop souplesse, or the ability to ride hard with finesse. This class is tough but extremely fun and rewarding. For triathletes this class should be incorporated once per every 4 week cycle to ensure that your anaerobic system is being taxed adequately and to help improve overall aerobic function. For cyclists in the late winter early/spring, consider this class once per week as a great build toward blistering hill attacks and sprints!

Putting It All Together

For those who are self-coached, here some examples of what a week might look like incorporating our RideINSIDE classes:

Long Course Triathlete Base (November – February)

MorningMasters SwimRun: 30-60min at 10km paceMasters SwimPBC RideEndurance Run 60-120min at Half Marathon Pace
EveningTempo Ride 2x30min at 80% FTPRideINSIDE - Inside RideRecovery Ride
40min at 55-60% FTP
RideINSIDE - Raise the RoofRest Day

Long Course Triathlete Build (February – April)

MorningMasters SwimRun Speed Work
3min at 800m pace
2min recovery
10min easy
2min at 400m pace
2min easy
Masters SwimShut Up Legs +
Brick Run 20min at 5km pace
Tempo Run Intervals

2x30min at 10km pace
10min recovery between
EveningTempo Ride
90min at 80% FTP
Recovery Ride
40min at 55-60% FTP
RideINSIDE - Race PaceRideINSIDE - Raise the RoofRest Day

Cyclist – Winter Maintenance and Overall Fitness

MorningRideINSIDE - The Morning HustleRideINSIDE - The Morning HustlePBC Ride
EveningRideINSIDE - Race Pace

Cyclist – Fond, Sportif, Racing, and overall cycling performance

MorningShut Up Legs30/60/90 Tempo workout
Zwift Race
EveningRecovery Spin
40min 55-60% FTP
RideINSIDE - Tuesday ThrowdownRecovery Spin
40min 55-60% FTP
RideINSIDE - Raise the Roof


Register for Classes!

No one wants summer to end.. but it does. And we just need to accept it. The upside is that RideINSIDE spin classes are coming back soon! The Lite schedule begins in September with the Full schedule coming into effect at the end of October! For those of you returning to RideINSIDE this year, you’ll notice some big changes to the spin room and spin class programming! We’ve done a complete overhaul to both!

New Instructors
In addition to the instructors you’ve come to know and love, we’re bringing in some new faces to accommodate our growing spin class schedule.

New Format
This year we’ve replaced our multi-week programs with a broader spectrum of drop-in style spin classes that better fit with your schedule! Now you can purchase class packs (or go unlimited with our monthly subscription) and manage your own training schedule!

Instead of the four-week rotation we did last year, we have set up a range of classes that will focus on different types of workouts and riding skills! We recognize that many of our RideINSIDErs are also athletes, so we’ve created programming that can be easily incorporated into an overall training plan. Our classes are suited to both those wanting to maintain fitness and workout with friends in a fun and interactive environment, while still being useful and challenging for those who are looking to improve upon their competitive performance in triathlon and cycling events!

Power-based Training
This is nothing new to our programs but we thought we should mention it anyway, since it’s what makes RideINSIDE unique! Unlike normal spin classes where effort can sometimes be too subjective, our spin bikes are equipped with power meters so you can see an objective measurement of your effort level. Not everyone has the same strengths and weaknesses and with our power-enabled bikes you’ll always know that you’re working within your own level of fitness. You’ll never feel like your working above or below your own ability!

New Classes
Our new spin classes have been designed by the coaches from Human Power Performance to be effective, fun, and challenging! But don’t worry! Your favourite instructor will still be able to add his/her own distinctive flair to the classes they lead! Check out some of new classes!

The Inside Ride
The classic RideINSIDE class we all know and love. This class covers all the benchmarks for training and improving cycling performance. Each week we’ll work on some aspect of cycling technique and use a mix of intervals at varying intensities to improve aerobic and anaerobic ability. This spin class is suitable for all skill levels and provides the foundation of a good winter training program. If there is only one class you will do, it should be this one!

Training Focus: Endurance, Aerobic Function, Cadence
Periodization Type: Base
Intensity Level: Low/Moderate

Throwdown Tuesday
A spin-off of our Interval Mania spin class, this short but challenging ride will tax your ability to recover quickly from hard efforts. Riders will work at higher intensities for short intervals in order to improve cardiovascular health, aid in short term recovery, and build strength on the bike. This spin class is best suited to experienced cyclists who ride 2-3 times per week regularly. 

Training Focus: High Intensity, Short duration power
Periodization Type: Build/Race
Intensity Level: High

Raise the Roof
This class is designed specifically to improve functional threshold power (FTP). Threshold power is considered the benchmark of aerobic ability. In this class we’ll focus primarily on sweet spot and threshold efforts with longer intervals of 8-20min. Occasionally we’ll replicate TT efforts and develop pacing strategies for TTers and triathletes. This class is must for triathletes and anyone with a penchant for funny looking helmets and aero-bars! 

Training Focus: Threshold Power, Muscular Endurance, Cadence
Periodization Type: Base/Build
Intensity Level: Moderate

Race Pace
This spin class is devoted to developing strength endurance through cadence drills and over/under efforts. VO2 max intervals will be a staple of this ride. You’ll develop the ability to tackle 2-8 minute climbs (think Pink Lake, Black Lake, and Fortune) and simulate fun race efforts in a safe and controlled environment. This class is tough but fun! 

Training Focus: VO2 Max, Muscular Force, Climbing Efficiency
Periodization Type: Base/Build
Intensity: Moderate/High

The Morning Hustle
Get up, get out, and join us at the studio for a morning refresher. Each week will be a different workout covering all the training bases. Riders will work on their form, cadence, and climbing ability in addition to becoming a stronger all round cyclist. This spin class is a great excuse for a big breakfast and a delicious coffee. Join this great group of early morning regulars for a great workout, great company, and great coffee. 

Training Focus: Endurance, Aerobic Function
Periodization Type: Base
Intensity Level: Low/Moderate

Shut Up Legs!
A longer version of our Raise the Roof class. In this spin class we’ll work primarily in the sweet spot, threshold, and VO2 max effort ranges in order to improve aerobic ability. This is the class that will make you a stronger faster rider! If you’ve ever been intimidated to join a group ride because you think you’re too slow, this is the class for you! If you’re TTer or triathlete and want to improve your bike split, this is the class for you! If you struggle to hang on to the PBC A-ride, this is the class for you!

Training Focus: Threshold Power, Muscular Endurance, Cadence
Periodization Type: Base/Build
Intensity Level: Moderate

The PBC Ride
Everything you love about our summer group rides taken indoors and out of the elements! Join a great group of fun and energetic people for this endurance focussed ride set to great music! A great way to spend a Saturday morning/afternoon during the harsh Ottawa winters! Formerly known as Enduro.

Structured Training Plans
We’ve teamed up with Human Power Performance to offer structured training programs tailored to your personal fitness and athletic goals. Combine at-home trainer workouts with our RideINSIDE classes for the best possible winter training program!

Purchase Classes today!

David Gazsi, rider for True North Medical Cycling Team sponsored by Cyclelogik recently went to Masters World Championships in Albi, France. David has been training for this event all season in preparation for this event. Below is the race report written by him documenting his experience at this incredible event! 

Master’s World Championships in Albi, France
David Gazsi

Thursday August 24th
Time trial

This was my focus for this year’s Worlds. Very technical 23 km loop, no major climbs but almost never flat, numerous traffic circles and tight corners, but the long and short of this day was the heat. With a race start of 2:30pm local, and the heatwave of Europe having reached the Midi-Pyrenees, the race temp for our category was approximately 40 Celsius and extremely dry. The effect on the entire field was ultimately fair-handed, but it made the strategy in dealing with the conditions the biggest challenge. I left the gate feeling awesome. I had the course technicalities totally dialed in after having ridden it 10 times in the previous 3 days, and got right into my rhythm around my target power for the day. However at about 7-8 km, the wheels started to come off. The fact was I had not allowed for the impact of the heat at all in my strategy. From that point on the ride was a complete struggle, between 20 and 50 watts below my threshold, continually pushing up to threshold and then feeling completely blown instead of being able to just pull back a bit and have a micro-recovery… one of the most miserable rides I’ve ever had on a TT bike power-wise, and still managed to finish 7th –20 seconds out of third. This in itself, in addition to all the anecdotal discussion after the event, was a clear indication that it was the heat and not my legs… frustrating after having the best buildup I’ve ever had for a single event, but there’s things you can control, and things you can’t, and so I had to accept a third top 10 in my World’s history, without a podium yet… but I’ll be back!

Friday, August 25th
Team Relay

This is a fun team relay event that I rode with Bruce Bird, Ian Scott, and Julie Adams. Another technical course, this time 2 kms, in and around the old town in Albi. Each rider did 3 laps then swapped out… its chaotic, full gas and super fun. We ended up 5th of 25 teams, a bit disappointed not to make the podium, but just a great time with music blaring, big crowds, etc. Awesome event, and nice way to do something as a team.

Sunday, August 27th
Road Race

So 315 starters.. holy shit that’s scary, 155 kms with about 2000 meters of climbing, much of it on small single lane roads, thru medieval towns, past castles, through ancient rock tunnels, and along a good chunk of a stage of this year’s tour!

Gun goes and its like a crazy crit for the first 45 minutes: full gas, crashes everywhere, and on tight rolling roads with traffic furniture everywhere! So I made all the first splits, maybe 5 big crashes in the first 30k. We finally get to the first major climb and I feel solid –pretty easy power to get right to the front– but we’re still 100 guys, so I pulled back and sat in about the top third of the peloton… in a bit of a lull, about 40 km in, I see Bruce Bird roll off the front with Dan Martin –two former world champs– and immediately I’m thinking… okay, race is for third… I could not believe anyone would let them go, but off they went.

First major climb, I’m right to the front and it’s still a big group, maybe 50.. little snaky descent ​mid climb​, and maybe i did something, not sure, but got yelled at and chopped, rode into the gravel in a switchback, didnt go down but hurt my back a bit when I put a foot down and slid out… catch my breath, chase back, now we’re on the first hairy descent –and i’m a little unnerved, but i find my groove, get in a chase with 10 guys, but the lead peloton is split and I’m thinking I’m done… next climb, at about 80km in now, and I attack solo, up, over,  and down solo (that was fun). Back out on to the next main transition road I see the group about 500 meters up the road… so its ​full gas back to the tail –a 20 k solo bridge. Made it! I sit on for ​about the grand total of a minute and we hit the toughest climb of the day: 3km at 8-12%. It’s stifling heat and I’m already in the bag from the chase…​ tempo increases every few minutes and 500m from the top the serious attacks start… if maybe 18-20 guys made it​ over the top​, I was the 21st…. it was 3km and I had 2.9 left in me… that was my first death… with the bridge, the heat, the TT in my legs, I went completely all in to try and hold on, and I just couldn’t get it done… KABOOM! – I then i rode in a smaller group swapping pulls until 130​k, then the lights really went out in the 35 degree heat. And if I wasn’t in the mix I didn’t care much for 30th or 40th, whatever, so I just enjoyed the ride in, the beautiful parcours, and the cheering crowds, which were allover, and cheered every single group with respect – very cool.

In the end, Bruce Bird won solo. I understand he left his partner, Dan Martin, formerly of Canada, now riding for the US, with 30 to go, and won solo. If he does that to a field in Ontario or Quebec it’s epic… and he just did it to the best masters in the world… truly awesome!​ The group of 20 or so that I couldn’t stick with at about 100 ended up splintering all over into groups of 2 and 3, and coming in 2-5 minutes behind Bruce.